Dynamic Warm-up, Stretching, and Flexibility

Flexibility is defined as the ability of a joint to move freely through a full range of motion without hindrance. A regular dynamic warm-up routine both before physical activity or competition can enhance the performance of an athlete. Among the benefits to be gained from a dynamic-warm-up routine include: improved joint mobility, decreased likelihood of muscle soreness or injury, posture maintenance, fluidity of bodily movement, and development of motor skills.

Any effective training program should incorporate exercises that will aid in increasing and maintaining the athlete’s level of flexibility. The coach who supervises the training program should incorporate some type of flexibility and stretching program into the daily training routine. The athletes should first participate in a warm-up activity using dynamic movement exercises and then stretch properly before beginning their daily training. A proper warm-up consists of some type of semi-vigorous exercise, such as jogging, combined with dynamic exercises and flexibility activities designed to increase blood flow the muscles and joints, and also to prevent injury to these anatomical structures. Upon completion of daily training, the athlete should participate in a cool-down activity and again stretch out properly.

For the Softball & Baseball Player

Many in the softball and baseball profession are under the perception that strength training limits flexibility, which can negatively affect a player’s throwing and hitting ability. Numerous coaches do not recommend weight training for their players for fear that it could cause their players to become too bulky, limit their range of motion, and decrease their overall flexibility, all of which could lead to a decreased level of performance. However, research has shown that a proper program will not overly bulk up a player and will actually increase range of motion. If players perform weight-training exercises correctly and participate in a dynamic warm-up routine, muscular flexibility will actually be increased.

Sample Dynamic Warm-Up

1/2 mile light jog
Stretching - static stretch held for 3-5 seconds, release, and then repeat again for 3-5 seconds.

DYNAMIC MOVEMENTS: Pick approximately 8-10 of the following to incorporate into your warm-up.
Saxon Side Bends
Torso Twists
Lean Backs
High Knees
Butt kicks
Walking Lunges
Walking Leg kick/Toe touch
Carioca - emphasis on leg swing/hip turn
Explosive skips for height
Long striders
Donkey kicks
Windmill twists
Push-ups
Mountain climbers
Mountain jumpers
Burpees
Elbow/knee touches
Lunge with knee raise
Body weight squats
Body weight squat jumps
Hip crossover

Scorpion

Backward lunge twist

Jumping jacks

Finish with some type of full speed running, for example:
Accelerations - 10 yards 1/2 speed, 10 yards 3/4 speed, 10 yards full speed
10 push ups followed by a sprint
60 second drill - 5 down and backs in under 60 seconds